295:(PMR) is one of the most important and easy-to-learn relaxation techniques developed by Dr. Edmund Jacobson in the 1920s, setting the foundation for the development of relaxation techniques. It involves the effective and repetitive relaxation of 14 different muscle groups and has been used to treat anxiety, tension headaches, migraines, TMJ, neck pain, insomnia, bipolar disorder, anxiety, backaches, high blood pressure, etc. PMR is a two-step practice that involves creating tension in specific muscle groups and then releasing it to build awareness of the sensations of tension and deep relaxation. It is recommended to repeat the process several times and to practice regularly to induce physical muscular relaxation at the first signs of stress.
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intervention groups demonstrated significantly higher levels of relaxation after training compared to the control group. Additionally, there was a linear association between progressive muscle relaxation & guided imagery and physiological relaxation, while the deep breathing group initially showed increased physiological arousal before quickly returning to baseline levels. These findings support existing research findings on the effectiveness of relaxation techniques, which can effectively enhance relaxation states both psychologically and physiologically.
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may not always be feasible to alleviate anxiety symptoms by spending time in natural settings, depending on the situation and context. Studies have demonstrated that incorporating nature-based GI interventions can overcome the barriers of limited access to natural environments and enhance the effectiveness of GI interventions. Nature-based GI techniques have been shown to be highly effective in managing anxiety, while also offering the advantages of being affordable and highly accessible, providing a great alternative to traditional GI.
330:(GI) is a well-established technique for reducing stress and anxiety. It involves replacing distressing memories with positive mental imagery through a process of sensory engagement and behavioral and physiological responses. The technique is guided by an instructor or audio recording that directs participants to imagine a peaceful or pleasant setting, often involving rich sensory experiences such as sounds, smells, and visual details.
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pressure, or muscle tension, individuals can learn to monitor their level of relaxation and recognize and regulate their body's response to stress. Biofeedback-related relaxation techniques are found by researchers to decrease test anxiety in nursing students, significantly reduce average blood glucose,
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A new relaxation technique course, developed specifically for medical students in universities, was found to be effective in reducing anxiety, burnout, and depression, leading to significant improvements in academic performance and evaluated parameters. Introducing this particular course is important
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A more recent study found that participants who practiced progressive muscle relaxation, deep breathing, and guided imagery experienced a statistically significant increase in relaxation compared to the control group. While there was no significant difference in relaxation levels before training, all
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Relaxation therapy, the application of relaxation techniques, can be applied in various settings to complement treatment for stress, anxiety, depression, and pain. It addresses both psychological and physiological effects of stress such as increased heart rate, sweating, and muscle tension. There are
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In particular, some relaxation techniques may not be suitable for individuals with certain medical or psychiatric conditions. In rare cases, these techniques may even exacerbate existing symptoms. For instance, there have been reports that certain relaxation methods can trigger or worsen symptoms in
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Studies have identified several connections between exposure to natural environments and health outcomes. Specifically, there is compelling evidence linking nature exposure to enhancements in cognitive function, brain activity, blood pressure, mental health, physical activity, and sleep. However, it
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By actively engaging the senses and focusing on specific contextual details, guided imagery enables individuals to generate vivid and realistic mental images that create a strong sense of presence and immersion in the imagined scenario, which helps to divert attention away from negative thoughts and
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Previous studies have indicated that relaxation techniques, including but not limited to deep breathing, guided imagery, meditation, and progressive muscle relaxation, are effective ways to reduce stress, indicating that relaxation techniques are effective in promoting relaxation both physically and
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Thus, relaxation techniques are useful for either emotional pain caused by stress, anger, anxiety, and mood of depression, or chronic pain caused by strains, single-side muscle use, awkward position, restriction of movement in certain areas of the spine, improper form during physical activity, and
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Thus, relaxation techniques are used and designed to help individuals reduce tension and anxiety, both physically and psychologically, by inducing the body's "relaxation response," characterized by a slower respiratory rate, reduced blood pressure, and a slower heart rate. The main techniques are
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Additionally, chronic stressors can have negative consequences, and they are especially prevalent in humans, potentially due to their high cognitive ability, which may cause ongoing stress responses to various adverse life and work circumstances. The connection between psychosocial stressors and
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Current and past researchers have explored the relationship between physical and mental disorders through various methods and investigated the effects of relaxation techniques. The subsequent literature review presents a brief and succinct overview of the latest research discoveries, providing a
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Biofeedback is a technique that enables individuals to make subtle changes in their body, such as the relaxation of muscles, which can help alleviate pain and decrease tension. With the aid of an electronic device that provides feedback and real-time information on changes in heart rate, blood
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Various techniques are used by individuals to improve their state of relaxation. Some of the methods are performed alone; some require the help of another person (often a trained professional); some involve movement, some focus on stillness; while other methods involve different elements.
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feelings, and fosters a sense of relaxation and tranquility. When used in combination with progressive muscle relaxation (PMR), the PMR-GI approach is a highly effective method for managing the symptoms of nausea and vomiting, as well as improving patients' overall mental well-being.
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After the initial practice of PMR, several muscle groups may still require additional tensing and relaxation to achieve maximum effects. Decreasing the degree of muscle tension is typically recommended by Dr. Edmund to âtrainâ the body for immediate and continuous response.
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Relaxation techniques are generally deemed safe for healthy individuals, with most research studies reporting no adverse side effects. However, there have been occasional instances where individuals have reported negative experiences such as heightened anxiety,
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chronic illness is intricate and influenced by various factors, such as the type, quantity, and duration of stressors, along with an individual's biological susceptibility (like genetics and inherent characteristics) and their learned ways of coping.
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is kept at skin temperature to provide effortless floating. Research in USA and Sweden has demonstrated a powerful and profound relaxation after twenty minutes. In some cases, floating may reduce pain and stress and has been shown to release
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Research released in the 1980s indicated stronger ties between stress and health and showed benefits from a wider range of relaxation techniques than had been previously known. This research received national media attention, including a
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Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement, and involve "a degree of withdrawal". These include:
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Claude
Bernard, a scientist in 1865, observed that maintaining a constant internal environment, our internal milieu, when facing changes in external environment and conditions is critical for life and well-being.
1293:"Investigating the Effects of the Progressive Muscle Relaxation-Guided Imagery Combination on Patients with Cancer Receiving Chemotherapy Treatment: A Systematic Review of Randomized Controlled Trials"
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Chou, Roger; Deyo, Richard; Friedly, Janna; Skelly, Andrea; Hashimoto, Robin; Weimer, Melissa; Fu, Rochelle; Dana, Tracy; Kraegel, Paul; Griffin, Jessica; Grusing, Sara; Brodt, Erika D. (2017).
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Chou, Roger; Deyo, Richard; Friedly, Janna; Skelly, Andrea; Hashimoto, Robin; Weimer, Melissa; Fu, Rochelle; Dana, Tracy; Kraegel, Paul; Griffin, Jessica; Grusing, Sara; Brodt, Erika D. (2017).
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Relaxation techniques are generally safe for healthy individuals. Occasional instances exist where individuals have reported negative experiences after receiving relaxation techniques.
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Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; OffenbÀcher, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (2021-07-02). Taylor-Piliae, Ruth (ed.).
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Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; OffenbÀcher, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (2021-07-02). Taylor-Piliae, Ruth (ed.).
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Begin by focusing on each muscle group and tensing them for five seconds while breathing in, then releasing and relaxing the muscle while noticing the feeling of relaxation.
1736:"Strategies against Burnout and Anxiety in Medical Education â Implementation and Evaluation of a New Course on Relaxation Techniques (Relacs) for Medical Students"
1850:
Goessl, V. C.; Curtiss, J. E.; Hofmann, S. G. (2017). "The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis".
1682:"Understanding urban green space as a health resource: A qualitative comparison of visit motivation and derived effects among park users in Sheffield, UK"
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1098:"Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation"
1020:"Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation"
647:"Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation"
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Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; OffenbÀcher, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (2021).
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Progressive relaxation; a physiological and clinical investigation of muscular states and their significance in psychology and medical practice
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It is recommended to start at one part of the body and move systematically, and to not hold your breath or tense muscles that cause discomfort.
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stressful posture. Multiple relaxation techniques share a fundamental principle to decrease muscle tension and lower physical or mental pain.
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Even actions as simple as a walk in the park have been shown to aid feelings of relaxation, regardless of the initial reason for the visit.
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Jimenez, Marcia P.; DeVille, Nicole V.; Elliott, Elise G.; Schiff, Jessica E.; Wilt, Grete E.; Hart, Jaime E.; James, Peter (2021-04-30).
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1803:"Nonpharmacologic Therapies for Low Back Pain: A Systematic Review for an American College of Physicians Clinical Practice Guideline"
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836:"Nonpharmacologic Therapies for Low Back Pain: A Systematic Review for an American College of Physicians Clinical Practice Guideline"
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Smith, Jonathan C. (2007). "Ch. 3: The
Psychology of Relaxation". In Lehrer, Paul M.; Woolfolk, Robert L.; Sime, Wesley E. (eds.).
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Smith, Jonathan C. (2007). "Ch. 3: The
Psychology of Relaxation". In Lehrer, Paul M.; Woolfolk, Robert L.; Sime, Wesley E. (eds.).
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because the prevalence of stress-related mental disorders in medical students is significantly higher than in the general public.
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Repeat this process for each muscle group while gradually reducing the amount of tension used to deepen the sense of relaxation.
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program and can decrease muscle tension, lower blood pressure, and slow heart and breath rates, among other health benefits.
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Ulrich, Roger S.; Simons, Robert F.; Losito, Barbara D.; Fiorito, Evelyn; Miles, Mark A.; Zelson, Michael (September 1991).
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Rees, Barbara L. (1995). "Effect of
Relaxation with Guided Imagery on Anxiety, Depression, and Self-Esteem in Primiparas".
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Wild, Katharina; Scholz, Michael; Ropohl, Axel; BrÀuer, Lars; Paulsen, Friedrich; Burger, Pascal H. M. (2014-12-17).
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77:) is any method, process, procedure, or activity that helps a person to relax; attain a state of increased
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First, to practice PMR, find a comfortable place where you will not be disturbed for 10-15 minutes.
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Hopper, Susan I.; Murray, Sherrie L.; Ferrara, Lucille R.; Singleton, Joanne K. (2019).
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individuals with epilepsy, psychiatric disorders, or a history of abuse or trauma.
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Some relaxation methods can also be used during other activities, for example,
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Transition to the next muscle group once you feel relaxed in the current one.
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925:"Stress and Health: Psychological, Behavioral, and Biological Determinants"
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are helpful in promoting a state of increased relaxation. Examples include
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People use relaxation techniques for the following reasons, among others:
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An
Introduction to the Study of Experimental Medicine. Transl. HC Greene.
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Any method, process, procedure, or activity that helps a person to relax
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97:. Relaxation techniques are often employed as one element of a wider
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1348:"The restorative benefits of nature: Toward an integrative framework"
1214:, Berlin, Heidelberg: Springer Berlin Heidelberg, 2007, p. 835,
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1387:"Stress recovery during exposure to natural and urban environments"
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1482:"Nature-Based Guided Imagery as an Intervention for State Anxiety"
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Kapogiannis, August; Tsoli, Sofia; Chrousos, George (2018-03-01).
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International
Journal of Environmental Research and Public Health
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International
Journal of Environmental Research and Public Health
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Norelli, Samantha K.; Long, Ashley; Krepps, Jeffrey M. (2023),
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The following steps are recommended to perform effective PMR.
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Jbi
Database of Systematic Reviews and Implementation Reports
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Irvine, KN; Warber, SL; Devine-Wright, P; Gaston, K (2013).
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Schneiderman, Neil; Ironson, Gail; Siegel, Scott D. (2005).
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background for the understanding of relaxation techniques.
523:, which is the use of a float tank in which a solution of
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Prato, Catherine A.; Yucha, Carolyn B. (March 2013).
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Evidence-Based Complementary and Alternative Medicine
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many variations of relaxation techniques, including
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801:Irnich, Christine (2013). "Relaxation techniques".
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621:, Treasure Island (FL): StatPearls Publishing,
445:Movement-based relaxation methods incorporate
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973:Principles and Practice of Stress Management.
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1653:Principles and Practice of Stress Management
1480:Nguyen, Jessica; Brymer, Eric (2018-10-02).
771:Principles and Practice of Stress Management
121:-assisted relaxation, and other techniques.
2136:Shikantaza (Zen Buddhist seated meditation)
2049:Anapanasati (Buddhist breathing meditation)
2440:The Varieties of the Meditative Experience
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987:"Relaxation: Surprising benefits detected"
587:"Relaxation: Surprising benefits detected"
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773:(3rd ed.). Guilford Press. p.
941:10.1146/annurev.clinpsy.1.102803.144141
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2166:Zazen (Zen Buddhist seated meditation)
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1208:"Guided Imagery/Guided Mental Imagery"
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2126:Pranayama (yoga breathing practice)
1391:Journal of Environmental Psychology
1352:Journal of Environmental Psychology
430:Transcendental Meditation technique
288:Progressive muscle relaxation (PMR)
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30:For other forms of relaxation, see
1943:"Relaxation Techniques for Health"
1346:Kaplan, Stephen (September 1995).
1070:"Relaxation Techniques for Health"
884:"Relaxation Techniques for Health"
811:10.1016/b978-0-7020-4312-3.00024-6
25:
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2084:Henosis (Neoplatonic meditation)
1640:10.1097/00005082-200505000-00012
985:Goleman, Daniel (May 13, 1986).
710:Staying Well with Guided Imagery
585:Goleman, Daniel (May 13, 1986).
81:; or otherwise reduce levels of
1164:. University of Chicago Press.
2151:Transcendental meditation (TM)
1572:Nursing Education Perspectives
1220:10.1007/978-3-540-29805-2_1687
347:Biofeedback-related relaxation
338:Nature-based vs traditional GI
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2174:(tai chi standing meditation)
2156:VipassanÄ (Silent meditation)
2114:Naam Japo (Sikism meditation)
2023:Meditation in popular culture
2013:Brain activity and meditation
1403:10.1016/S0272-4944(05)80184-7
1309:10.1016/j.explore.2017.10.008
971:Lehrer P. M., Woolfolk R. L.
707:Naparstek, Belleruth (2008).
552:, or fear of losing control.
413:Progressive muscle relaxation
293:Progressive muscle relaxation
265:progressive muscle relaxation
107:progressive muscle relaxation
2074:DhyÄna (Buddhist meditation)
1912:10.11124/JBISRIR-2017-003848
1761:10.1371/journal.pone.0114967
1364:10.1016/0272-4944(95)90001-2
910:New York: Collier; 18651961.
713:. Grand Central Publishing.
356:, muscle tension, and lower
2104:Muraqabah (Sufi meditation)
1807:Annals of Internal Medicine
1543:"Biofeedback - Mayo Clinic"
1250:Journal of Holistic Nursing
1184:"VA.gov | Veterans Affairs"
840:Annals of Internal Medicine
743:"Biofeedback - Mayo Clinic"
469:, and more. Some forms of
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1262:10.1177/089801019501300307
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2079:DhyÄna (Hindu meditation)
1864:10.1017/S0033291717001003
1625:10.2337/diacare.28.9.2145
1584:10.5480/1536-5026-34.2.76
1158:Jacobson, Edmund (1974).
803:Myofascial Trigger Points
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2501:Mindfulness (psychology)
1499:10.3389/fpsyg.2018.01858
2028:Mindâbody interventions
1486:Frontiers in Psychology
615:"Relaxation Techniques"
424:The Relaxation Response
241:Relaxation (psychology)
2033:Research on meditation
1852:Psychological Medicine
1699:10.3390/ijerph10010417
1435:10.3390/ijerph18094790
279:-assisted relaxation.
2200:Brainwave entrainment
2018:History of meditation
566:Biopsychosocial model
2240:Higher consciousness
2059:Christian meditation
1212:Encyclopedia of Pain
1115:10.1155/2021/5924040
1037:10.1155/2021/5924040
805:. pp. 245â252.
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71:relaxation technique
40:Relaxation technique
2457:Meditation and pain
2220:Conscious breathing
2054:Buddhist meditation
1752:2014PLoSO...9k4967W
251:Addiction treatment
214:High blood pressure
75:relaxation training
18:Relaxation exercise
2337:Focused attention
2109:New Age meditation
2089:Islamic meditation
1547:www.mayoclinic.org
992:The New York Times
747:www.mayoclinic.org
592:The New York Times
550:intrusive thoughts
483:Feldenkrais Method
378:Autogenic training
269:autogenic training
256:Nightmare disorder
111:autogenic training
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2421:Stephen Batchelor
2416:Martine Batchelor
2362:Multiple methods
2235:Guided meditation
2099:Jewish meditation
2064:Taoist meditation
1858:(15): 2578â2586.
1229:978-3-540-43957-8
720:978-1-59995-636-7
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246:Stress management
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2292:Relaxation
2188:Techniques
2042:Traditions
1999:Meditation
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1552:2023-04-15
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572:References
530:endorphins
525:Epsom salt
487:myotherapy
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403:Meditation
283:Techniques
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193:Childbirth
132:Background
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2205:Breathing
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2120:Neigong
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1779:4269409
1748:Bibcode
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